Exercises To Try In 2018

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Abs/Core

Windmill: Lie on your back with your arms extended out to the sides at shoulder height. Raise your legs until they're perpendicular to the floor. Lower your legs to the left side of your body so you meet the floor a few inches away from your left hand, then bring them back to center. Repeat, lowering your legs to the opposite side. Repeat entire sequence 12 times.

Plank: If you can fit your body onto the ground, you can hold a plank! This isometric exercise strengthens the deep postural muscles supporting the abdominal wall and engages multiple muscle groups at once for an effective use of time.

Bicycles: While crunches are the typical go-to exercise for many, they are not the most effective in building strong abs. If you absolutely must do crunches, these are the ones that matter – bicycles work transverse, rectus, and oblique abdominal muscles and encourage stronger neck and lower back muscles to boot. Also, slow it down, hold each pose for a couple seconds before releasing. You'll feel the burn in no time.

Legs

Box jumps: Use a plyo box at the gym, or a sturdy bench. Make sure to clear the surrounding area just in case you slip. Jump onto the box or bench and land with soft knees. Step — don’t jump — back down to the floor. Repeat 10-25 times.

Single-leg squat: Try this exercise with or without weight. First, balance on your right foot. Bend the left leg and reach it behind you. Keep your shoulders back and your core engaged. Now, bend the right knee into a squat position. Execute this squat as carefully as if you were trying to set down a full glass of water and then pick the same glass up. Repeat 15-25 times.

Incline: On the treadmill? Stair machine? Elliptical? Outdoors? No matter where you are, find that incline! A 20-minute walk, hiking through the mountains adapting to terrain, changing incline levels from 3 to 15 on the treadmill are all so beneficial for your calves, quadriceps, and hamstrings.

Glutes

Hip bridges: There are two different variations you can choose from for this exercise-

• Two-leg hip bridges: Lie flat on the floor and bend both knees so that your feet are flat on the ground. Drive through your heels and push your hips up toward the ceiling. Squeeze your glutes and slowly lower your hips down.

• Single-leg hip bridges: Start in the same position as the two-leg version. However, in this one lift one foot off the ground. Continue driving through the heel of the planted foot and lift your hips up. This version may feel a little more intense but it’s totally worth the effort!

Squat & overhead press (my fav): Begin in a standing position with a dumbbell in each hand. Clean the dumbbells to shoulder height utilizing a jumping motion and shoulder rotation. Your palms should be facing each other and elbows pointed forward. Look directly forward, chest up, and feet shoulder-width apart. Squat down - flexing the knees and hips to lower your body, and maintain good posture. Pause at the bottom before rising up to a standing position. Press the weights overhead by extending elbows. Return weights to shoulders before repeating. Repeat 10-15 times.

Lunge & twist: Hold a medicine ball (optional) in front of you with elbows bent about 90 degrees. Step forward with your left foot in a lunge position. Be sure to keep your knee over your left foot; don't twist at the knee.

Shoulders

Plank with Shoulder Taps: Come into a static plank position, again with the hands just underneath the shoulders. Your core, quadriceps, and shoulders should all be engaged. Without rocking your hips side-to-side, touch your right hand to your left shoulder and then place it back to the floor. Then tap your right shoulder with your left hand and bring it back. Alternate right and left 15-25 times (right/left equals one rep).

Walk-Outs: From a standing position, bend your knees and bring your hands all the way to the floor in front of you. Walk your hands out until you are in a push-up position with your hands directly underneath your shoulders. Brace your core and hold for just a few seconds. Walk the hands back until they are at your feet and then stand all the way up. Repeat 15-25 times.

Pike Push-Ups: Come back into your plank position. but this time, push your hips up toward the ceiling and keep your spine long. If you do yoga, you’ll know this position as downward-facing dog. Keep your entire body active and your neck relaxed, and bend the elbows as if you were about to head-butt the floor. How much you bend the elbows is up to you, but your head should never actually reach the floor. Step your feet closer to your hands to intensify this move. Try to do 15-25 reps!

My Favorites for the Gym

Some staples I use when I hit the gym:

Pre workout and BCAAs: I use 1stPhorm MegaWatt V2 pre workout before my workouts. This fuels me to hit the weights harder and helps me to stay focused in the gym, My favorite flavor is lemonade. Sometimes I mix my lemonade pre with my blueberry BCAAs when I am feeling crazyyyyy! 1stPhorm BCAAs is a great addition to fuel your workout for muscle growth and helps to decrease recovery time!

Bluetooth Headphones: I purchased these when I bought my new FitBit Ionic and they are awesome. They fit in my ears perfect and don't have a cord that I would get caught on everything in the gym. The charging station is convenient and not to mention, the price is great. Check them out here. I also purchased some over-ear headphones for those days I am feeling extra gangster (LOL).

Resistance bands: I love these bands because you can use them for just about every exercise to add extra resistance. They come with different resistance making at-home workouts more intense.

Hydrator Jug: You see people in the gym with big gallon water jugs- that's all well and good, but I prefer to be more stylish. I use 1stPhorm's Hydrator Jug to make sure I am getting an adequate amount of water intake (83oz that is), because we all know how important water is. It is hard not to drink water when this thing is staring at you. Get it while it lasts!

Post Workout Recovery: Lastly... fuel up after your workout with an adequate amount of protein to help muscles recover. I have a few of my post workout recovery favorites that I will list-

Vital Proteins Dark Chocolate & Blackberry Collagen Peptides is a fav because they are easily digested and soluble in cold or hot liquids. Adding a scoop or two of these Collagen Peptides to food or beverages gives you the vitamin boost you need to support healthy hair, skin, nails, bone and joint health, digestion, muscle recovery, and more.

• 20g grass-fed, pasture-raised collagen per serving with 18g of pure protein

• 2B CFU probiotics to support gut health

• No added sugars & made with organic cocoa and blackberry

1stPhorm Phormula 1 is another favorite because of the taste and benefits of a fast assimilating whey that helps to build muscles faster and decrease recovery time. This is a favorite because you don't get the bloating, gas, upset stomach (I like to call the protein hangover) with this product. This also comes in all natural, too!

FitAid Recovery drink is definitely a favorite because it is an alternative to drinking protein after a workout. The taste is a little different so don't let that surprise you. This product has high quality, clean nutrients that hekp the body recover after exercise. Get $20 off a case when you click this link!

Please add your favorite exercises and gym staples below in the comments and give these a whirl!

Let me know what you think!

xo,

stacie

**Most of these images were borrowed from Google. I do not own the rights to some of the images above.